Pork Loin (Raw)vsTurkey Breast (Raw)
Pork Loin (Raw) has 109 calories and 21g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pork Loin (Raw) vs Turkey Breast (Raw)
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pork Fresh Loin Tenderloin Separable Lean Only | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 109kcal5% | 102kcal5% | +7.0kcal |
| Protein | 21g42% | 22g43% | <0.1g |
| Total Fat | 2.2g3% | 1.7g2% | +0.51g |
| Saturated Fat | 0.70g3% | 0.54g3% | +0.16g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 65mg22% | 54mg18% | +11mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.20mcg1% | 0.10mcg1% | +0.10mcg |
| Vitamin E | 0.22mg1% | <0.1mg0% | +0.16mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.78mg46% | 0.78mg46% | +<0.1mg |
| Vitamin B12 | 0.51mcg21% | 0.63mcg26% | <0.1mcg |
| Folate | 0mcg0% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | 1.00mg83% | <0.1mg3% | +0.96mg |
| Riboflavin (B2) | 0.34mg26% | 0.14mg11% | +0.20mg |
| Niacin (B3) | 6.7mg42% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 206mg9% | <0.1mg |
| Calcium | 5.0mg0% | 14mg1% | <0.1mg |
| Iron | 0.98mg5% | 0.54mg3% | +0.44mg |
| Potassium | 399mg8% | 242mg5% | +157mg |
| Phosphorus | 247mg20% | 236mg19% | +11mg |
| Magnesium | 27mg6% | 25mg6% | +2.0mg |
| Zinc | 1.9mg17% | 1.3mg12% | +0.59mg |
| Copper | <0.1mg10% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 31mcg56% | 23mcg41% | +8.1mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is moderately lower in calories than Pork Loin (Raw), containing 102 kcal compared to 109 kcal per 100g (7% fewer calories).
Protein: Both are similar in protein content, with Pork Loin (Raw) providing 21g and Turkey Breast (Raw) providing 21.5g per 100g.
Fat: Pork Loin (Raw) has more fat (2.17g vs 1.66g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Turkey Breast (Raw): 6mcg vs 0mcg), Folate (Turkey Breast (Raw): 7mcg vs 0mcg), Thiamin (B1) (Pork Loin (Raw): 0.998mg vs 0.033mg).
Key Minerals: Notable mineral differences include Sodium (Turkey Breast (Raw): 206mg vs 53mg), Calcium (Turkey Breast (Raw): 14mg vs 5mg), Manganese (Pork Loin (Raw): 0.015mg vs 0.007mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Both fit a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Pork Loin (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 21g for Pork Loin (Raw).
- Which is lower in calories, Pork Loin (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 109 kcal.
- Is Pork Loin (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Pork Loin (Raw) has 109 calories and 21g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pork Loin (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 2.17g.